44: Are Energy Drinks Safe? What You Need to Know About Caffeine, Health Risks, and Alternatives

Energy drinks are everywhere — but are they actually safe? In this episode, we take a clear-eyed look at what's really in your energy drink, what caffeine and other stimulants are doing to your body, who is most at risk, and what healthier alternatives exist when you need a real energy boost.

Thanks for spending time with us today on Stacked Intent. If this episode added something to your life, we'd love it if you left a review and followed us on Instagram — it helps more people find the show. For resources, tools, and more visit us at www.stackedintent.com. New episodes drop every Thursday. Because when you choose to authentically be you, you are always enough.

Transcript

Copy Transcript Copied

Welcome to Stacked Intent, where we discuss and drop tips on how you are going to intentionally stack your life. I’m Becca Stackhouse-Morson – owner of Stacked Intent and our co-host Ashleigh Geurin FACS County Extension Agent is joining us today. Today, we’ll be talking about the buzz on energy drinks. Let’s get started!

• Brief Summary of objectives (3):
  • OBJECTIVE 1: Discuss various energy drinks 
  • OBJECTIVE 2: Identify potential dangers  
  • OBJECTIVE 3: Explore ways to get your “caffeine fix” safely

Topic 1: Discuss various energy drinks.
 

• Point 1: Energy drinks are everywhere. The Mayo Clinic tells us that about 90% of all adults consume caffeine in the form of coffee, tea, soft drinks, energy drinks, energy shots, and over the counter supplements, with energy drink popularity on the rise because of celebrity endorsement. Red Bull, Monster, and Rockstar are some of the more familiar names that have been around for awhile and still lead the industry in highest sales. They are marketed to increase alertness and energy. levels However, energy drinks have gotten a bad rap, with their high sugar content and low nutrient value. According to the Nutrition Source at Harvard, after water, sugar is the main ingredient in energy drinks. More recently, brands have released sugar free versions of these drinks to market to a more “sugar conscious” community. 
• Point 2: Do you know what is in them? Energy drinks contain between 100-300 milligrams of caffeine per serving. Up to 400 milligrams of caffeine per day is considered safe for most adults, while people who are pregnant or breastfeeding should limit their intake to 200 milligrams or less per day. 
• Point 3: Why do we love them?  Energy drinks boast a quick boost, improved performance, mental clarity, and some now contain added electrolytes, vitamins and minerals. However, these added benefits may only be appropriate for adults. Studies have shown the dangers associated with energy drink consumption among youth and adolescents to increase stress, aggressive behaviors like fighting, alcohol/cigarette abuse, increased blood pressure, increased risk of obesity and type 2 diabetes, poor sleep quality and stomach irritation. 

Topic 2:  Risks of Energy Drinks 

• Point 1: Lack of regulation. Currently, the Food and Drug Administration (FDA) does not regulate energy drinks but enforces a caffeine limit of 71 mg per 12 ounces of soda. However, energy drinks typically contain about 120 mg per 12 ounces. Energy drink producers and manufacturers may be able to get around the caffeine content limits by classifying the product as a supplement, rather than a beverage. The difference is, beverages are regulated by the American Beverage Association and has advised accurate listings of caffeine content, restriction of marketing to children and reporting of adverse events to the FDA, but unfortunately, compliance and adherence to the guidelines are low.
• Point 2: Dangers with alcohol. A large concern is with energy drinks are mixed with alcohol and studies suggest that drinking an energy drink cocktail can lead to a greater alcohol intake than if drinking alcohol alone. Studies have also shown that high consumption of energy drinks, especially when mixed with alcohol, has been linked to adverse cardiovascular, psychological, and neurologic events, including ones that are fatal.
• Point 3: Marketing tactics toward youth. Youth and adolescents are not immune to marketing strategies employed by energy drink companies. In fact, evidence shows that youth are exposed to advertising on children’s websites, computer games, TV, grocery stores, and sporting events. The concerns are numerous, with lack of maturity to make informed decisions and increased vulnerability to participating in risky behaviors. Energy drinks are not made for children, and the Academy of Pediatrics does not offer a recommended amount for children under the age of 12. Youth and adolescents between the ages of 12-17 should have less than 100 mg of caffeine per day.   

 Topic 3: Alternatives to Energy Drinks 

• Point 1: Coffee or tea. The original caffeine sources. Coffee has about 100 mg of caffeine for every 8 ounces, while black tea has about 50 mg and green tea about 30 mg. There are some other options available now too such as yerba mate, yaupon tea, and matcha tea. The key to these options is to also be considerate of what you put in them. By themselves, they can be okay and boast other health benefits that need more research to determine validity. Anything that you add to coffee or coffee-alternative wellness drinks may be negated by high fat or high sugar creamers and flavorings.
• Point 2: Water. Water makes up about 60% of an adult’s body weight. While you may have heard the goal to “aim for 8 glasses a day”, this may not be sufficient for someone who is physically active or exposed to very warm climates.  The National Academy of Medicine suggests about 13 cups for healthy men and 9 cups for healthy women, while your specific needs may vary. Water is essential for energy and dehydration may be your reason for feeling foggy or fatigued. Symptoms of dehydration can occur with as little as a 2% water deficit and can include fatigue, confusion or short-term memory loss, mood changes or increased irritability or depression. So, if you’re feeling like you may need a pick me up, grab a bottle of water first! 
• Point 3: Exercise: We know that exercise is good for our body, but it doesn’t have to be done in a gym or yoga studio. Moving more can help give you more energy as exercise boosts oxygen circulation inside your body, which allows your body to function better and use its energy more efficiently. Before grabbing an afternoon energy drink, try getting up and going for a walk, or do a 10-minute exercise routine to get your blood pumping and oxygen and blood circulating through your body!

Recap:

• Discuss various energy drinks 
• Identify potential dangers  
• Explore ways to get your “caffeine fix” safely

Call to action: If you are a caffeine consumer, pay attention to how much you are drinking a day.